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Monday, 12 December 2016

Getting Enough Calcium on a Low FODMAP Diet

By Erin Dwyer (Dietitian)

Calcium is a nutrient required for normal development of our
bones as well as the proper functioning of our cardiac and neuromuscular
systems. Diets low in calcium have been associated with osteoporosis – a
weakening of bones that can fracture easily.

The best source of calcium is dairy, it is a convenient
source and the body is able to absorb the calcium well. However, many dairy
products contain lactose, the naturally occurring sugar that can increase
gastrointestinal symptoms for some people. Therefore, during the initial
elimination phase of the low FODMAP diet, people may restrict their dairy
intake to lower the amount of lactose in their diet.

The amount of calcium you need daily depends on your age and
gender, look at the table below to work out how much calcium you need per day

Males

RDI/day

Females

RDI

19-30

1000mg

19-30

1000mg

31-50

1000mg

31-50

1000mg

51-70

1000mg

51-70

1300mg

>70

1300mg

>70

1300mg

Source: Nutrient Reference Values for Australia and New Zealand

Below are some dietary strategies to ensure your calcium intake remains adequate if you are restricting lactose and a sample meal plan too.

Tip 1: Hard cheeses like cheddar contain minimal
lactose and can be enjoyed throughout the day. Check out the Monash Low FODMAP
App for types and serve sizes.

Tip 2: Non-dairy milks like Almond or Rice milk
naturally don’t contain much calcium, but are appropriate on a low FODMAP diet,
so look for milks that have been fortified with calcium – aim for a milk with
120mg or more of calcium per 100g of milk.

Tip 3: Try using plain, firm tofu as a protein source
in your lunch or dinner – it contains high amounts of calcium and adds variety
to your diet.